Ok I just made it up. No schedule you see.
Temp 20 degrees and 78% humidity. Slight 6k Southerly blowing.
Ran along Manly Beach and being Friday night the tourist traffic was down, but the teenagers on skateboards traffic was up. One shit ran after me for a hundred metres before I mouthed off and he stopped.
Reps were 7:20, 7:13 and 3:32. All done with a 4 min walk recovery between each.
Did a 2k warmup and a 2k cool down.